Intermediate Spine and Core Strength
We talked about the importance of strengthening your spine a couple of months ago. Core strength in your back and abdominal muscles improves circulation, reduces numerous health risks, improves performance of your everyday activities, and prolongs your life. If you sit and stand a lot, you need to exercise your core. Before starting any new exercises, talk to a health care professional to make sure you are healthy enough to do so, and stop immediately if you experience pain or discomfort.
If you’ve been following along and doing these exercises since we last talked about it, you’re probably ready to step it up and strengthen your core and support your back even more. Here are a few variations and new exercises to try:
Crunch + bicycle
1. Lie on your back, and bend your knees with your feet on the floor at hip width apart.
2. Place your hands behind your head, with fingers interlaced and elbows wide.
3. Keeping your neck and shoulders relaxed, raise your knees up with your shins parallel to the floor, and tuck your chin and tighten your abs to lift your upper back off the floor.
4. Straighten your left leg up and out at about 45 degrees, and bring your left elbow toward your right knee.
5. Hold for a second, then gently release and switch legs, rotating to the other side.
6. Repeat 8-12 times.
Bird Dog + elbow-knee
1. Get down on all fours, with your hands directly below your shoulders, your knees directly below your hips, and your neck extended straight ahead, looking straight down at the floor.
2. Simultaneously lift and straighten your left leg behind you, and raise your right arm in front of you, palm down. Try to maintain a flat, straight spine, and one continuous through-line from your right hand to your left foot.
3. Bring your right elbow and left knee in, as close to touching as possible.
4. Return to all fours, and repeat on the other side, with your right leg and left arm.
5. Repeat on both sides, 8-12 times.
Plank Variations
1. Knees & Elbows – Lie on your stomach on the floor, then bend your knees and raise up onto your elbows, keeping your core engaged and as straight as possible.
2. Full Plank – Lie on your stomach on the floor, place your hands beneath your shoulders, and then raise your body up off the floor, keeping your core engaged and as straight as possible from your head to your toes.
Standing Side Crunch
1. Stand with your legs slightly bent, your feet hip width apart, and place your hands behind your head.
2. Shift slightly to your left leg, and raise your right knee, bending sideways to bring your right elbow and right knee as close together as possible.
3. Hold for a second, then lower your leg back down and repeat on the other side, with your left knee and left elbow
4. Repeat 8-12 times.
Exercise a little bit every day to strengthen your core muscles, support the spine, and get regular chiropractic adjustments as needed to stay in healthy alignment.
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Dr. Mark Sell is a licensed, experienced chiropractor serving the Huntington, Indiana area since 1986. His practice continually strives to provide a friendly and comfortable atmosphere, offering affordable high-quality chiropractic care that includes treatment protocols tailored to meet your individual needs.